September 11 Hike up Burnaby Mountain / September 12 P90X Legs and Back + AB Ripper X wearing 20 lbs weight vest:

September 12, 2009

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

I made it to the top of Burnaby mountain in 32:40, which is an improvement of 1:50 from Wednesday’s time – but damn if it didn’t kill my lungs doing it!!!
– FlashAddict

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

September 11 Hike up Burnaby Mountain

Burnaby Mountain Trail GuideBurnaby Mountain Trail Guide
Did my warmup along the Pipeline Trail and then started my first sprinti nterval 6 minutes into the workout once I reached the Powerline Trail and continued that the whole way up (1 min sprint / 2 min recovery walk)

Total Workout Time:
1 hour 10 minutes

Total Calories Burned:
964

Average Heart Rate:
139

Max Heart Rate:
177

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

September 12 P90X Legs and Back + AB Ripper X wearing 20 lbs weight vest:

balance lunges – 8 each side with 30 lbs x 2

calf raise squats – 30 lbs x 2 x 10

reverse chin pullups – 12 green + blue band pulls

super skaters – 14 each side (ow)

wall squats 90 seconds @ 90 degrees

wide front pull-ups – 10 green + blue band wide pulls

step back lunges – 30 lbs x 8 each side

alternating side lunges – 30 lbs x 8 each side

close grip overhand pull-ups – 10 close in green + blue band pulls

single leg wall squats – 1 min ow

dead lift squats – 10 each leg

switch grip pullups – 12 green + blue band switch pulls

water break

three way lunges – 5 rounds each leg

sneaky lunges – 14 each leg

reverse grip chin-ups – 12 green + blue band reverse chin ups

chair salutations – 1 minute

toe roll iso lunges – 16 each side

wide front pull-ups – 10 wide green + blue band pulls

groucho walk – 45 secs

calf raises – 15 slow / 10 fast x 3 (out, mid, in stances) with 30 lbs x 2

close grip overhand pull-ups – 10 green + blue band close pulls

80-20 siebers speed squats – 20 each side

switch grip pull-ups – 12 green + blue band switch pull-ups

cooldown

– – – – –

AB RIPPER X
Total Workout time:
1 hour 30 minutes

Total Calories Burned:
1160 calories

Average Heart Rate:
135 avg

Max Heart Rate:
161 max

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DIVA 300 – Officially back to Skool!

September 9, 2009

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Here are my notes from the first day of classes at Emily Carr this fall semester – I am Officially back to Skool!!!
– FlashAddict

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DIVA future course offering orientation next wednesday at 3:20 – room to be announced

electrodiva.wordpress.com (DIVA 300 class blog – send Julie link to mine)

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Interactive Futures – started in Victoria at Open Space Gallery – now run by my teacher Julie Andreyev here at ECUAD

http://www.interactivefutures.ca/

– thematic is stereo in a broad sense
– 3 day conference made up of daytime presentations by artists, designers and researchers working within three thematics
– also a number of exhibitions taking place throughout the conference as well
– internship involves managing and learning how to stream the event to the public
– e-presence = remote live stream capabilities used for this conference in conjunction with IDS
– intern would work with Maria and Greg via Interactive Futures and IDS

Responsibilities for Internship:
– videographer archivist + broadcaster
– still photographer
– administration assistant (document, printing assistant, registration)
– curatorial assistant (help install/curate the exhibitions)

Significant keynote speakers:
– George Legrady (utilizes data from satellites)
– Paula Levine – mapped Jerusalem/Palestine wall onto San Francisco
– Munro Ferguson

Wednesday, November 18th, whole class would work at the conference and help set it up in lieu of class time.

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Glisten Hive – by Julie Andreyev

www.animallover.ca

– looks at animal consciousness – do they share human emotions
– part of the CODE (Cultural Olympiad Digital Edition) and shown here at ECUAD during the Olympics

Additional Components to the project:
– Aria – HD audio/video installation filmed in Banff National Park
– Wait – interactive video installation (activated space that reads visitors interaction with the space and plays a video reaction of the dogs to their interaction)
– Rockstar – work in progress – short HD video with the dog’s head out the car window while driving
– Bikeride – bike mounted camera filming the dogs running with the backdrop of the city changing behind the constant of the dogs

Intern Responsibilities:
– design and build the physical structure used for the project (arching, sculpted pieces to show the displayed data)
– Max MSP to be used to collate and display the data
– create a blog and populate it with information and testing the data within Max MSP for the installation

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Jonathan Aitken, artist/designer in residence at ECUAD researching a project involving animated typography and dance/theatre

http://www.jonathanaitken.ca/

Typographic Play

– text rain – camille utterback and romy achituv installation

– dumb type – memorandum

Flavia

Theatre Gargantua – interactive play with type

Liquid Journey – open source code to create visualized poetry

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Kika Thorne, Programming Coordinator/Curator of VIVO Media Arts Centre

http://www.videoinstudios.com

www.signalandnoise.ca

– looking for interns to help reinvent the VIVO website (new content management infrastructure)
– archival, project management, content management opportunities
– Ryan Trekartin and Willy Lemaitre – upcoming artists coming to VIVO and part of the internship

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Alex Beim, Creative Director of Tanglible Interaction

www.tangibleinteraction.com

– Zygot ineractive balls – inflatable balls with electronics inside that change colour whenever they are pushed
– Sensation White rave party in Amsterdam
– Graffiti Wall – done in the mocap studio here at ECUAD
– created graphics for the Olympic Oval (logo, letterhead and interactive displays/projections)
– Light Beat – interactive ball that flashes to match your heart beat
– Sun-Rype interactive Kiosk – people were made out of fruit – reproduce pixels of people with fruit
– empty bottles with L.E.D.s inside – Baccardi

Current Projects for internship:
1. Lighting Device (LED) that responds to sound

2. Tangible Interaction QB (cube) – system of lights that respond to interactions

What they are looking for:
Graphic Side – help with graphic identity of the company (logo, identity, branding) – create a new experimental identity for the company

Industrial Side – research new materials and techniques to work with for projects

Explore the Space – they are in residence at Lumen Gallery at Tinseltown – they are looking for graphics to be placed there – so not really an opportunity to utilize space there 😦

http://www.lumengallery.org

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Maria Lantin, Director of Intersections Digital Studios on the latest stereographic technologies.

http://www.ecuad.ca/research/ids

Opportunities:
– 3d printer – work with Simon and learn how to utilize them – Figure Prints for THELORAS!!!

http://www.figureprints.com/

– WHIP studios is for wearables/textiles and electronics

– working in MOCAP studio / FID technology to track people as they enter the space

– stereoscopic projection system (full HD)

– Breath IO – virtual video sculpture of lungs

– E-Presence System – allows you to capture live presentations and web casting

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

M.Simon Levin and Jer Thorp, head researchers/artists of CODELab an experimental project that looks at surveillance during the 2010 Olympics.

– project commissioned by VANOC and presented during the 2010 Olympics
– social engagement project = art that is designed to be presented in a public space as opposed to a gallery

Project Specifics:
– network of nodes positioned around Granville Island with cameras attached to them (Capture Nodes)
– each node has a mini CPU, GPS, camera and XBee Radio (allows them to talk to the other nodes and relay data to the main CPU capture node located at ECU)
– allows investigation of Neural Networks / Vision / Surveillance
– they developed the GLOCAL project that was shown at the Surrey Art Gallery last year

Opportunities:
– Directed Studies
– Informal participation
– Contribution to research

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Malcolm Levy, Lead Curator / Producer: CODE on the Ground, an exhibition of new media to be held during the 2010 Olympic & Paralympic Winter Games

www.vancouver2010.com/en/culture-and-education/cultural-festival-and-events/code-/-/57316/mrhe7c/index.html

CODE Live – interactive, visual art performances (at night light works as well)

Connect Create and Collaborate
– create an interactive and inspiring experience for a broad international Games time audience
– showcase innovative and interactive installations and performances from Canada and select international artists
– theme of bridging between people and technology
– 3 Venues (ECUAD, Great Northern Way, Woodward’s / W2 in the downtown eastside)

Internship Opportunities:
– exhibition design intern (comm design)
– video documentation
– docents (ambassadors to art pieces)
– artistic management internships
– web editing and photo based online design work
– video editing for web
– technical install assistants
– print design interns

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Henry Tsang and Glen Lowry, researchers on Maraya, a large-scale new media experience that links Dubai with False Creek.

http://www.interactivefutures.ca/tsang.htm

Maraya – arabic for Reflection / Mirror

– telephone pole will have a CPU and video camera (robust, keep it dry)
– tv screen under a grate will showcase the view from the opposite city’s telephone pole portal

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Cheyanne Turions, Programs Manager/Curator of Cineworks Independent Filmmakers Society

http://www.cineworks.ca/

Internship Opportunities:
– helping Meet the Filmakers salon presentation
– Production Registry – needs to be put on the website every year
– Series of programs dealing with World AIDS Day – research around media art dealing with AIDS – help implement that programming

Film Festival going from October 1-16
World AIDS Day is December 1st

Thought on Film – monthly meeting of film theorists and enthusiasts

SWARM – Thursday is concentrated around Main Street – Friday night around Gastown


September 6 Recumbent Bike Carido + P90X Chest, Shoulder, Triceps + AB Ripper X / September 7 P90X Plyometrics + Tabata Punching Bag / September 8 Hiked up Burnaby Mountain + P90X Back and Biceps

September 8, 2009

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I made it to the top of Burnaby Mountain (following the same path as before – but without the 20 lbs weight vest) in a total time of 34 minutes and 30 seconds. I was doing 1 minute sprint intervals followed by 2 minute recovery walks again, but was going hard all the way up the trail!
– FlashAddict

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

September 6 Recumbent Bike Carido + P90X Chest, Shoulder, Triceps + AB Ripper X

35 mins on my recumbent bike

439 calories

132 avg

155 max

Took a few minutes break to drink water and stretch legs – then went and did:

P90X Chest, Shoulder, Triceps

slow motion 3 in 1 push-ups – 12 reps

bonus – 3 military push-ups

in and out shoulder flys – 15 lbs x 14

chair dips – 34

plange push-ups – 7 (hard)

pike press – 7 (hard)

side – tri – rise – 14 each side (owww)

floor flys – 4 each side (fuckkkkkkkkkk)

scarecrows – 10 lbs x 10 (light weight)

overhead tricep extensions – 25lbs (x2) x 8 reps

two twitch speed push-ups – 10 (had to go on knees ow)

y press – 20 lbs x 10

lying tricep extensions – 25 lbs x 9 (tired)

water break

side to side push-ups – 8 (arms tired)

pour flys – 10 lbs x 8 (light weight)

seated side leaning tricep extensions – 20 lbs x 8 (ow)

one arm push-ups – 6 knee one arm pushups (very hard)

weighted circles – 1/2 the set with 8 lbs – hard – (light weight)

throw the bomb – 10 lbs x 12 ( do heavier next time)

clap or plyo push-ups – 6 knee clap pushups (was ugly)

seated slow-mo throw – 10 lbs x 8 (light weight)

front to back tricep extensions – 15 lbs x 8 (hard)

one arm balance push-ups – 6 (arms dead)

fly-row-press – 15 lbs x 6 (hard)

dumbbell cross body blows – 15 lbs x 12

cool down

– – – – – – – – – –

AB RIPPER X

Total Workout Time:
1 hour 24 minutes

Total Calories Burned:
1096

Average Heart Rate:
134

Max Heart Rate:
166

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Monday Plyo X + Tabata Punching Bag

Total Workout time:
1 hour 13 minutes

Total Colories burned:
1036 Calories

Average Heart Rate:
142 avg HR

Max Heart Rate:
165 max

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

September 8 Hiked up Burnaby Mountain + P90X Back and Biceps

wide front pull-ups – 12 green + blue band wide pulls

lawnmowers – 35 lbs x 12 (do more next time)

twenty-ones – 25 lbs x 16 (heavy at end)

one arm cross body curls – 25 lbs x 8

switch grip pull-ups – 12 green + blue band switch pulls

elbow out lawnmowers – 30 lbs x 10

standing bicep curls – 20 lbs x 10

one arm concentration curls – 20 lbs x 8 (owwwww)

corn cob pull-ups – 8 green + blue band corn cob pulls (hard)

reverse grip bent over rows – 20 lbs x 10

open arm curls – 20 lbs x 10

static arm curls – 20 lbs x 8 (biceps sore)

water break

towel pull-ups – 15 green + blue band pulls

congdon locomotive – 20 lbs x 40

crouching cohen curls – 20 lbs x 10

corkscrew curls –  20 lbs x 12 (do more)

chin ups – 12 green + blue band pulls

seated bent over back flys – 15 lbs x 12

curl up / hammer down – 20 lbs x 10

hammer curls – 25 lbs x 10

max rep pull-ups – 8 green + blue band corn cob pulls

superman – 10 secs on 2 secs off for 1 min

in and out hammer curls – 20 lbs x 10

strip set curls – 20 lbs x 10

cool down

– – – – – – – – – –

I didn’t do AB RIPPER X (body is tired!!!)

Total Workout Time (for both hike and Back and Biceps then riding my bike down and grabbing my car):
2 hours 15 minutes

Total Calories Burned:
1681

Average Heart Rate:
132

Max Heart Rate:
173


9/11 Tsunami Poster – Insensitivity or Design at its best?

September 4, 2009

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What do you guys think of this poster that was pretty well documented in the media this past week? Is it insensitive …or a well constructed commentary piece? It should be noted that the poster was not requested by the World Wildlife Fund. It was put together by DDB Brazil and submitted to the WWF but was rejected. While I personally find it could be labeled as being insensitive, I feel that the poster was very well designed around its central core idea to bring awareness of how devastating the Tsunami was.
– FlashAddict

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“The Tsunami killed 100 times more people than 9/11.
The planet is brutally powerful. Respect it. Preserve it. http://www.wwf.org”

 "The Tsunami killed 100 times more people than 9/11. The planet is brutally powerful. Respect it. Preserve it. www.wwf.org"

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Keith Olbermann had this to say about the poster in his “Worst Persons in the World” segment the other day:

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DDB, WWF reeling from fallout over 9/11 ad

Friday. In their joint apology for this now-infamous 9/11 ad, DDB Brazil and WWF Brazil mentioned their previous collaborations. Here’s a sampling of ads they’ve done together since 2007.

http://adweek.blogs.com/adfreak/2009/09/911-was-nothing-according-to-new-wwf-ad.html

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Take a look at these otherwise insensitive or offensive poster campaigns as well for comparison by Benetton:




August 26 – P90X Shoulders and Arms + Ab Ripper X / August 27 Grouse Grind Hike with 20 lb Weight Vest / August 31 P90X Legs and Back + Ab Ripper X

September 1, 2009

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Hiking up Grouse Mountain and doing the Grouse Grind can humble you on the best of days…even more so when you are wearing a 20 lb weight vest…I like to refer to the Grind as THE STAIRMASTER FROM HELL!!!
– FlashAddict

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August 26 – P90X Shoulders and Arms + Ab Ripper X

alternating shoulder press – 35 lbs x 8

in and out bicep curl – 35 lbs x 12 (heavy)

two arm tricep kickback – 25 lbs x 12

alternating shoulder press – 30 lbs x 10

in and out bicep curl – 30 lbs x 10

two arm tricep kickback – 30 lbs x 10

ballistic stretch

deep swimmers press – 30 lbs x 7 (heavy)

full supination conccentration curls – 35 lbs x 6 (heavy)

chair dips x 32

deep swimmers press – 25 lbs x 9

full supination conccentration curls – 30 lbs x 10

chair dips x 23

ballistic stretch

upright rows – 35 lbs x 10

static arm curls – 30 lbs x 16 (ow)

flip grip twist kickbacks – 15 lbs x 10 (arms tired)

upright rows – 35 lbs x 8

static arm curls – 20 lbs x 16

flip grip twist kickbacks – 20 lbs x 8

stretch

seated shoulder flys – 20 lbs x 10

crouching cohen curls – 30 lbs x 10 (tired)

lying down tricep extensions – 30 lbs x 10 (heavy)

seated shoulder flys – 15 lbs x 16

seated cohen curls 25 lbs x 10

lying down tricep extensions 30 lbs x 8 (tired)

stretch

straight arm shoulder flys – 20 lbs x 10 (heavy)

congdon curls – 25 lbs x 8 (ow)

side – tri -rise – 30 each side (ow!)

straight arm shoulder flys – 15 lbs x 10

congdon curls – 25 lbs x10

side – tri -rise – 30 each side (owwwwwwwww)

cooldown

PLUS AB RIPPER X WORKOUT AS WELL

– – – – – – – – – –

Total Workout Time:
1 hour 33 minutes

Total Calories burned
1213

Average Heart Rate:
135

Max Heart Rate:
176

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

August 27 Grouse Grind Hike with 20 lb Weight Vest

At least I made it to the peak of the mountain under 1 hour and 45 minutes. It was very tough going up the mountain with the obvious added 20 lb weight on my shoulders, plus my backpack with 3 bottles of water, but once you reach the clearing at the top, it makes it all worthwhile!

Total Workout Time:
1 hour 44 minutes 57 seconds

Total Calories burned
1604

Average Heart Rate:
148

Max Heart Rate:
171

The Grouse Grind® Trail
The popular Grouse Grind® is a 2.9-kilometre trail up the face of Grouse Mountain, commonly referred to by Vancouverites as “Mother Nature’s Stairmaster.” Over 110-thousand hikers a year take on the challenge of the rugged terrain and steep climb, starting at the Valley Station and finishing at the Peak’s plateau, for a total elevation gain of 2,800-feet. The average climb takes just over an hour, with beginners requiring up to two hours to complete the trek.

Length: 2.9 kilometres (1.8 miles)
Elevation Gain: 853 metres (2,800 feet)
– Base: 274 metres above sea level (900 feet)
– Summit: 1,127 metres (3,700 feet)
– Total Stairs: 2,830
Statistics: Annually, over 100,000 people hike the Grind™.
Average Time: On average it takes up to an hour and a half to complete the hike.
For novice hikers, up to two hours is recommended.
Participants: Hikers range in age from 7 to 90, with an equal male/female split.

Course Record
The official course record to date for men is 26:19 held by Michael Simpson set at the 2007 Grouse Grind Mountain Run®. For women, the record is 31:04 held by Leanne Johnston and set at the 2007 event. Unofficially (that is, a record set outside the annual Grouse Grind Mountain Run®) the course record is an amazing 24:22, set by two-time World Mountain Running champion Jonathan Wyatt of New Zealand. Jonathan set the record in June of 2004 while visiting Vancouver. The renowned runner has also participated in the Olympic Games and the Commonwealth Games.


http://www.grousemountain.com/Summer/summer-activities/vancouver-bc-hiking-trails-trips/grouse-grind.asp

http://www.grousemountain.com/

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August 31 P90X Legs and Back + Ab Ripper X wearing 20 lbs weight vest:

Holy $hit my heart rate hit 183 beats per minute during this workout yesterday…I was a lil tired afterwards…

balance lunges – 10 each side with 25 lbs x 2

calf raise squats – 25 x 2 lbs x 12

reverse chin pullups – 14 green band pulls

super skaters – 12 each side

wall squats 90 seconds @ 90 degrees

wide front pull-ups – 14 green band wide pulls

step back lunges – 25 lbs x 8 each side

alternating side lunges – 25 lbs x 8 each side

close grip overhand pull-ups – 14 close in green band pulls

single leg wall squats – 1 min ow

dead lift squats – 10 each leg

switch grip pullups – 16 green band switch jumping pull-ups

water break

three way lunges – 5 rounds each leg

sneaky lunges – 14 each leg

reverse grip chin-ups – 16 green band reverse chin ups

chair salutations – 1 minute

toe roll iso lunges – 16 each side

wide front pull-ups – 12 wide green band pulls

groucho walk – 45 secs

calf raises – 15 slow / 10 fast x 3 (out, mid, in stances) with 25 lbs x 2

close grip overhand pull-ups – 16 green band close pulls

80-20 siebers speed squats – 15 each side

switch grip pull-ups – 16 green band switch pull-ups

cooldown

– – – – –

AB RIPPER X

Total Workout Time
1 hour 32 minutes

Total Calories Burned:
1248 calories

Average Heart Rate
138 avg

Max Heart Rate:
183 max!!!!!!


August 24 – P90X Chest and Back + Ab Ripper X / August 25 P90X Plyometrics

September 1, 2009

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I’ve been lax in updating my blog with my P90X stats, so here are the numbers from last week’s workouts…
– FlashAddict

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August 24 – P90X Chest and Back + Ab Ripper X

standard push-ups – 20

wide front pull-ups – 20 green band pulls

military push-ups – 10

reverse grip chin-ups – 20 green band reverse pulls

water break

wide fly push-ups – 12

close grip overhand pull-ups – 16 green band pulls

decline push-ups – 9

heavy pants – 14 green band pulls

water break

diamond push-ups – 12

lawnmowers – 10 green band lawnmowers each side

dive bomber push-ups – 7 (tired)

back flys – 25 lbs x 12

water break

wide front pull-ups – 20 green band wide pulls

standard push-ups – 15 (ow)

reverse grip chin-ups – 20 green band reverse pulls

military push-ups – 5

water break

close grip overhand pull-ups – 12 green band pulls

wide fly push-ups – 5

heavy pants – 25 lbs x 10

decline push-ups – 4 (ow)

water break

lawnmowers –  12 green band each side  (use weights next time)

diamond push-ups – 8

back flys – 25 lbs x 8 (hurt right arm – ow)

dive bomber push-ups – 4 (im done)

cooldown

– – – – – – – – – –

AB RIPPER X

total time
1 hour 17 minutes

total calories burned
1002

average heart rate
135

max heart rate

162

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

August 25 P90X Plyometrics

Total workout time
1 hour 2 minutes

Total Calories
852 calories

Average Heart Rate
140 avg heart rate

Maximum Heart Rate
161 max heart rate


August 19 – P90X Shoulders and Arms + AB Ripper X / August 20 – P90X Plyometrics + Hiked up Burnaby Mountain (both while wearing 20 lbs vest)

August 20, 2009

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Holy $hit I am tired after today’s workout…it’s 8:30pm and am thinking very seriously about going to bed in the next 15 minutes…but I am very pleased with the results from today’s hike and more so from the simple fact that I completed it after doing an hour of Plyometrics!
– FlashAddict

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August 19 – P90X Shoulders and Arms + AB Ripper X

alternating shoulder press – 30 lbs x 9

in and out bicep curl – 35 lbs x 10

two arm tricep kickback – 30 lbs x 8 (heavy)

alternating shoulder press – 35 lbs x 6 (heavy)

in and out bicep curl – 35 lbs x 10

two arm tricep kickback – 25 lbs x 8

ballistic stretch

deep swimmers press – 30 lbs x 6 (heavy)

full supination conccentration curls – 35 lbs x 7

chair dips x 30

deep swimmers press – 25 lbs x 8

full supination conccentration curls – 30 lbs x 10

chair dips x 21

ballistic stretch

upright rows – 30 lbs x 12
(heavy)

upright rows – 35 lbs x 8

flip grip twist kickbacks – 20 lbs x 10

upright rows – 35 lbs x 8

static arm curls – 25 lbs x 16

flip grip twist kickbacks – 20 lbs x 8

stretch

seated shoulder flys – 25 lbs x 8 (heavy)

crouching cohen curls – 30 lbs x 8

lying down tricep extensions – 30 lbs x 8 (heavy)

seated shoulder flys – 20 lbs x 12

seated cohen curls 25 lbs x 10

lying down tricep extensions 30 lbs x 8

stretch

straight arm shoulder flys – 20 lbs x 8

congdon curls – 30 lbs x 6 (ow)

side – tri -rise – 30 each side (ow!)

straight arm shoulder flys – 15 lbs x 10

congdon curls – 25 lbs x10

side – tri -rise – 20 each side

cooldown

PLUS AB RIPPER X WORKOUT AS WELL

– – – – – – – – – –

Total Workout Time:
1 HOUR 33 MINUTES

Total Calories burned:
1275

Average Heart Rate:
138

Max Heart Rate:
172

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August 20 – P90X Plyometrics + Hiked up Burnaby Mountain (both while wearing 20 lbs vest)

Burnaby Mountain Trail GuideBurnaby Mountain Trail Guide
Plyometrics workout stats:
Total Time:
59 mins
Total Calories:
844 cals
Average Heart Rate:
144 avg
Max Heart Rate:
161 max

Burnaby Mountain hike stats (completed 12 sprint intervals – 1 minute run / 2 minute recovery all the way from the Powerline Trail, Trans Canada Trail and Cardiac Hill to the top of the mountain)
Total Hike Time:
1 hour
Total Calories burned:
868

Average Heart Rate:
143 avg

Max Heart Rate:
168 max